THE MOBILITY
THE WARM-UP
3 Rounds or 9:00
:60 Monostructural Machine
Reverse Lunge with PVC Lat Stretch
PVC Overhead Squat --> Overhead Squat Jumps
THE STRENGTH
On a 3:00 Loop for 6-7 Rounds
Overhead Forward Lunge
Back Rack Reverse Lunge
*Re-rack the barbell between the overhead lunge and the front rack lunge
THE MET-CON
As Many Rounds/Repetitions As Possible in 15:00
Forward Plate Hops
Burpee + Air Squat + Plate Squat Jump
LACTIC ACID FLUSH
:60 REST
Walking Lunge
Monostructural Machine
THE FINISHER
Bicycle Crunch
